Longevity for Endurance Athletes

We all have to think about longevity.... Longevity for endurance athletes involves strategies that maintain performance, reduce injury risk, and support overall health across decades. Here are key tips, grouped into relevant categories:

We all have to think about longevity....

Longevity for endurance athletes involves strategies that maintain performance, reduce injury risk, and support overall health across decades. Here are key tips, grouped into relevant categories:

🏋️ Strength & Mobility

Lift consistently (2–3x/week): Focus on compound lifts (deadlifts, squats, lunges, presses) and posterior chain. And it needs to be HEAVY! 2-3 sets of 8-10 repes of challenging weight

Prioritize mobility: Daily mobility work (5–10 min) targeting hips, thoracic spine, and ankles improves form and reduces wear.

Don’t skip stability: Include balance, core, and single-leg work (especially important for runners and aging joints).

🏃‍♂️ Training Volume & Intensity

Periodize wisely: Use inverted periodization or polarized training to alternate intensity and avoid burnout.
Less is more with age: Volume might decrease with age, but quality (e.g., intervals, drills, technique work) becomes more important.

Cross-train: Mix in cycling, swimming, hiking, or rowing to reduce repetitive impact on joints.

❤️‍🩹 Recovery & Stress Management

Prioritize sleep: 7–9 hours with consistent wake/sleep times.

Respect recovery: Active recovery days, deload weeks, and HRV monitoring help avoid overtraining.

Manage life stress: Chronic stress impairs recovery. Meditation, nature time, or hobbies help sustain athletic drive.

🍽️ Nutrition & Hydration

Protein intake matters more with age: Aim for 1.8–2.2g/kg/day, distributed across meals.

Antioxidants from food, not supplements: Colorful veggies and fruits help combat oxidative stress without impairing adaptations.

Stay hydrated: Thirst cues diminish with age; use urine color and performance as hydration checks.

🧠 Mindset & Lifestyle

Adapt goals with age: Shift from PRs to process goals, consistency, or age-group competition.

Community matters: Training partners and group events boost motivation and emotional health.

Track, but don’t obsess: Use data to inform, not define, your training or self-worth.

🩺 Medical & Screening

Annual check-ups: Especially heart health (e.g., coronary artery calcification in veteran endurance athletes).

Bone density checks: Especially for lean cyclists or runners with low-impact focus or past RED-S history.

Monitor hormones: Low energy availability and high training can disrupt hormones (especially in 40s+).